18grains Nutrition Boot Camp

Enrollment in the 18grains Nutrition Boot Camp provides you with the most cost-effective holistic health plan that is designed to make permanent positive changes to your health, increase your vitality, and maintain your ideal weight while providing you with ongoing guidance every step of the way. The 18grains approach will give you the step-by-step instructions and tools that will give you the power to take control of your own health.

This is not a diet, this is a lifestyle.

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Nutritional Consulting

Whatever your health goals may be, 18grains can provide you with the guidance to take responsibility for your own health and wellness.

10 Day Health Challenge

A 10 day seasonal detox with recipes designed by our professional chef. Get ready to reset, rejuvenate, and reset with this self-guided online program.

What’s in Season?

Relish in the bounty of spring with seasonal, local produce and a plethora of recipes that will keep you busy all season long.

After Haley’s lecture series with the San Rafael Fire Department, both myself and the members of the department are more conscious of our nutritional choices. While on duty our energy level and mental sharpness is critical to our job performance. Haley has taught us how to make healthier choices in our food and recipes selections to support us physically and mentally. It’s not uncommon to hear department members say “Haley wouldn’t approve of that.”  She has changed the way we look at nutrition.


Firefighter/Paramedic, San Rafael Fire Department, San Rafael, CA

I had been struggling with how to get my husband and myself to consistently eat a more healthful diet. Working with Haley was great because she helped us understand what we were eating, how it was affecting our health and fitness goals and what changes we could make to most effectively meet those goals. In just a few weeks, Haley guided us through those changes and we noticed differences immediately.


Speech Language Pathologist, Windsor School District, Windsor, CA

Haley was really able to help me come up with a wide variety of ideas for healthy eating, incorporating greens and other necessary nutrients into my everyday diet with more ease: ideas that made day-to-day eating easier, efficient, and even cost-effective. Taking care of yourself isn’t always going to be quick and efficient, the knowledge that Haley has the ability to share can make that process easier, and more fun!


Founder, Michelle Sanders Communications, Seattle, WA

Haley is so knowledgeable and still there are no stupid questions with her. I could come to her with really basic or very technical questions and she always took the time to make sure I got my answer and learned something useful. Plus, as a somewhat recent vegetarian, she guided me through a meal plan that not only helped me get the protein I needed but keep my intake of empty carbs down.


Imagine H2O, Oakland, CA

Haley currently lives in Larkspur, California and works with clients throughout the Bay Area. She co-founded the 10 Day Health Challenge and is currently getting her Masters of Science in Holistic Nutrition from Hawthorn University.


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This Week On The Blog

Saucy Sunday

Sundays sure can be saucy. They toy with your emotions, they’re insolent, as if to say, too bad, Monday is almost here! As a remedy for  the Sunday blues, I’ve put together three easy-to-make-at-home sauces, ready to be mixed with simple steamed vegetables or any other odds and ends you may have around your kitchen. So put your feet up, grab a book, and go enjoy your last lazy day with some sauciness. Tangy Tahini Dressing My attempt to recreate a dressing that was a foundation of my childhood- Annie’s Goddess Dressing. It made me fall in love with salads. Here is my own version. 1/4 C raw tahini 3 tsp. tamari 3 tsp. brown rice vinegar 1 tsp. ume plum vinegar 1 tsp. fresh lemon juice 1/2 tsp. garlic powder 1/4- 1/2 tsp. ceyenne powder (how spicy do you like it?) 2 tsp. sesame seeds (black and white, if you like) Put all ingredients into a jar or bowl. Mix together with a spoon or a whisk (the tahini takes a while to break down), meanwhile adding several tablespoons of warm water  until you achieve desired consistency. For a salad dressing, I like to add a little more water (4-5 Tbs) or for dipping sauce a little less (2-3 Tbs.) Walnut Miso Sauce This was a delightful discovery, and I make it all the time. 100% of the credit goes to Heidi Swanson from 101cookbooks, but I have to include it. If you make this sauce, you might as well double it or triple it since it takes a little bit longer and it’s so worth it. Just... read more

Spring flavors

Green Pea Soup recipe from 101cookbooks.com Farmer’s markets are in full swing, fruits and vegetables are abundant, and food takes on a whole new taste, texture, smell and color… when else besides spring does it seem natural to eat a soup as astonishingly green as the one pictured above? (compliments to Heidi at 101cookbooks.com) Spring is a time for renewal and transformation as we move out the cold, wet, dark winter months of hibernation. This could mean shedding some winter weight by eating lighter foods and exercising more. It could also mean, ahem, spring cleaning- maybe it’s time to finally clean out your closet or get rid of those three-year-old canned goods in the pantry? Now is the time! Spring cooking is characterized by lighter cooking methods and more fresh foods, which help us harmonize with the energy of the season. Why eat seasonally? There are lots of benefits to eating seasonally, but here are the biggies: It’s pleasing to the palate. Pick a ripe cherry tomato off the vine and pop it in your mouth; prepare yourself lunch using handfuls of greens picked fresh from the garden. Notice how food tastes better when it’s eaten close to harvest? It’s true, and it makes sense: when food is transported over long distances, it must be picked before it’s fully ripe in anticipation of it’s journey. These fruits and vegetables are refrigerated and don’t ripen in the same way as fresh produce does, thus effecting their taste and texture. I stopped eating mealy, flavorless tomatoes in the middle of winter for precisely this reason. It’s more nutritous. Vitamins and minerals are more abundant... read more

The B-complex is.. complexing

photo Where do B vitamins come from and am I getting enough of them? Do I have to get them from animal products? From supplements? Are vegetarians at risk for being deficient? These are some of the questions I asked myself. It started when my natural health pharmacist recommended I take a B-complex supplement after I told her my fingernails break easily. I eat a healthy, well-balanced diet and I am not a strict vegetarian, so what was I missing? I embarked on some research to try to enlighten my (still-not-enrolled-in-nutrition-school) self. Looking into vitamins and supplements is like opening a can of worms, but nevertheless, here is the information I gathered. Feed back and comments are always greatly appreciated; what is your take on B vitamins? There are eight of these nifty and essential little vitamins that make up the “B-complex.” Although they come from different sources and don’t necessarily work together, their main biological functions are supporting a healthy nervous system and metabolizing carbohydrates, fats, and proteins to convert them into usable energy. They also maintain the integrity of our skin, hair, eyes, liver, immune system, fertility; plus, there is lots of evidence that B vitamins help in treating some degenerative diseases. More specifics about each B vitamin: B1- Thiamine: Important for the metabolism of carbohydrates into glucose; helps the nervous system; improves mental function. Sources: whole grains, red meat, egg yolks, green leafy veggies, legumes. B2-Riboflavin: Helps increase iron levels; important for the breakdown of proteins, carbohydrates, and fats. Sources: whole grains, milk, meat, eggs, cheese, peas. B3-Niacin: Promotes healthy skin, nerves, the gastrointestinal tract; corrects high cholesterol; reverses heart disease. Sources: high-protein... read more
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